Thursday 7/7/16


Athletes: please take 2 minutes to fill out our BRIEF survey on a potential gymnastics session! More details can be found in our July newsletter!


E2MOM for 16 minutes:

1 Snatch Pull + 1 Hang Power Snatch + 1 OH Squat

On Snatch Pull and HPS, focus on ensuring hips are extending fully. Hold bottom of OHS for 3+ seconds.

Build in weight across the 8 sets as long as you are meeting criteria above, record heaviest complex


EMOM 15 minutes (5x through):

MIN 1: 5 x Power Snatch @ ~75% of previous complex. Touch & go or quick singles. Focusing on good technique with speed!
MIN 2: Max Double-Unders

Score is total DUs over the 5 rounds. Record snatch weight used to comments

Cash-Out / Cool Down

~5-7 MINS of Calf/Foot Mobility:

Calf Stretch with toes on wall/rig/plate etc. (1 min/leg)

With shoes removed:
-Top of Foot stretch (hands on wall for balance, back foot toes on floor) (30 sec/foot)
-Plantar Smash w/ lax ball (1-2 mins/foot)

Categories: WOD

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